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Push/Pull/Legs
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Push/Pull/Legs routine by samyjj is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Pretty standard
Routine detail
Day 1
PUSH A
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 2
PULL A
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Day 3
LEGS A
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Day 4
PUSH B
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Day 5
PULL B
Est. 0 min
7 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
Day 6
LEGS B
Est. 0 min
6 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
